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Athlete Date Sort Location Workout Name Description Results
Scott Anderson 12/09/2021 Sheepdog CrossFit None For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

HOME ROWER		 22m 27s
Performed as RX
Sharon Muller 12/09/2021 CFSF Core Crush 9:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise the first round, then two reps, then three. Until time expires.
*perform one Burpee between rounds.		 119 reps
Performed as RX
Christopher Albert 12/09/2021 CFSF Deadly Doubles 11:00 AMRAP
4 Deadlifts, 225/135
40 Double unders		 6 rounds 4 reps
Workout Scaled
Jonathan Schabruch 12/09/2021 Sheepdog CrossFit None 5 rounds of:
Row, 500 m
3 Clean & Jerks, 70% 1RM | 170 lbs		 15m 03s
Performed as RX
Christopher Albert 12/09/2021 CFSF Core Crush 9:00 AMReP
Sit-ups
Hip extensions
Athlete will perform one rep of each exercise the first round, then two reps, then three. Until time expires.
*perform one Burpee between rounds.		 110 reps
Performed as RX
Jonathan Schabruch 12/08/2021 Sheepdog CrossFit None 8 rounds, each round for time, of:
24 Air Squats
12 Pull-ups
12 Bike Calories

Rest 1:1 between rounds		 11m 52s
Performed as RX
Daniel Qualmann 12/08/2021 Sheepdog CrossFit None 8 rounds, each round for time, of:
24 Air Squats
12 Pull-ups
12 Bike Calories

Rest 1:1 between rounds		 16m 40s
Workout Scaled
Casey Maddux 12/08/2021 CFSF Deadly Doubles 11:00 AMRAP
4 Deadlifts, 225/135
40 Double unders		 7 rounds 4 reps
Performed as RX
Jonathan Schabruch 12/07/2021 Sheepdog CrossFit Ingrid 10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar		 7m 43s
Performed as RX
Daniel Qualmann 12/07/2021 Sheepdog CrossFit Ingrid 10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar		 6m 49s
Workout Scaled
Sharon Muller 12/07/2021 CFSF Pull My Cluster 3 rounds for time:
5 Clusters, 95/65
10 Pull-ups		 3m 48s
Performed as RX
Christopher Albert 12/07/2021 CFSF Pull My Cluster 3 rounds for time:
5 Clusters, 95/65
10 Pull-ups		 4m 23s
Workout Scaled
Jonathan Schabruch 12/06/2021 Sheepdog CrossFit None 3 rounds of:
Run, 800 m
10 Front Squats, 60% 1RM | 165 lbs		 14m 22s
Performed as RX
Scott Anderson 12/06/2021 Sheepdog CrossFit None 3 rounds for time:

Row 400 meters
10 strict pull-ups
20 regular push-ups
30 air squats

HOME ROWER		 15m 43s
Performed as RX
Sharon Muller 12/06/2021 CFSF Hunt 4 rounds for time:
20 Airsquats
200 meter run 		12m 28s
Performed as RX
Christopher Albert 12/06/2021 CFSF Hunt 4 rounds for time:
20 Airsquats
200 meter run 		08m 24s
Performed as RX
John McCreless 12/06/2021 CFSF Hunt 4 rounds for time:
20 Airsquats
200 meter run 		011m 002s
Performed as RX
Christopher Albert 12/03/2021 CFSF On The Downlow 10 rounds:
5 Burpees
4 Toes to bar
3 Deadlifts, 185/115
2 Shoulder to overhead, 95/65
1 Pull-up		 20m 50s
Workout Scaled
Casey Maddux 12/03/2021 CFSF Hang Power Snatch 3-3-3-3-3
Hang Power Snatches 		95-115-115-135-135 (fail) lbs
Performed as RX
Jonathan Schabruch 12/02/2021 Sheepdog CrossFit None EMOM 24 minutes of:
Min 1: Shoulder Press, 60% 1RM (95)
Min 2: Knees-to-elbows
Min 3: Calories, Row
Min 4: Rest
Min 5: Handstand Push-ups
Min 6: Toes-to-bar
Min 7: Calories, Row
Min 8: Rest

*Max reps/cals at each station for 45 seconds		 256 reps
Performed as RX
Nikko Holloway 12/02/2021 CFSF On The Downlow 10 rounds:
5 Burpees
4 Toes to bar
3 Deadlifts, 185/115
2 Shoulder to overhead, 95/65
1 Pull-up		 25m 48s
Performed as RX
Casey Maddux 12/02/2021 CFSF On The Downlow 10 rounds:
5 Burpees
4 Toes to bar
3 Deadlifts, 185/115
2 Shoulder to overhead, 95/65
1 Pull-up		 18m 57s
Performed as RX
Jonathan Schabruch 12/01/2021 Sheepdog CrossFit None 2 rounds of:
100 Double Unders
24 Deadlifts, 245 lbs
12 Ring Muscle-ups		 14m 21s
Performed as RX
Scott Anderson 12/01/2021 Sheepdog CrossFit None 3 Rounds:
Row 500m
30 Flutterkicks 4-ct
20 Deadlifts 155#
10 strict pullups		 19m 21s
Performed as RX
Nikko Holloway 12/01/2021 CFSF Run 5 rounds for time:
400 Meter Run 		2m 28s
Performed as RX
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